Note: This week went from Sunday, Nov 27-Sunday, Dec 4. All other weeks will be from Mon-Sun.
Goals:
Strength(STR)- 4 workouts.
Cardio-165 minutes. This is calculated as follows: Total planned year hours(TPYH)=110, First Month(Base 1)= 11% of TPYH, First week=23% of Base 1
Cardio is broken into:
Overdistance(OD-heart rate range is 132-142bpm)=110 minutes(60% of week's total)
Endurance(EN-heart rate range is 142-147bpm)=55 minutes(40% of week's total)
Results:
Sun-STR(55m, 395kcal)
Mon-OD(76m, 904kcal)
Tues-STR(52m, 394kcal)
Weds-Off
Thurs-EN(44m,537kcal)
Fri-STR(51m, 288kcal)
Sat-OD/EN(45m:35 OD, 10 EN, 500kcal)
Sun-STR(62m,435kcal)
STR=220m, 1512kcal
Strength notes: Same workout each week. Very clear example that focus, especially around slowing down reps, helps to increase the overall workload. On Thurs, I felt distracted and I rushed through the workout.
Cardio:
OD=111m, 1304kcal
EN=55m, 637kcal
Total cardio=166m, 1941kcal
WEEK TOTAL=386m, 3453kcal
Sunday, December 04, 2005
Training: Week 1
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2 comments:
George,
How come you don't vary your strength workouts?
Seigs,
Misprint. Sorry.
It should said "Same workout each day". My program changes every two weeks.
The work I am doing now if foundation work. Balance, basic exercises(presses, rows, squats, etc). In about 6 weeks, I will start on pyramids and big/heavy stuff. Then onto cables, bands, plyos, body weight.
-G
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